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  6. Mozzarella vs. Kohlrabi

Mozzarella vs. Kohlrabi — In-Depth Nutrition Comparison

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How are mozzarella and kohlrabi different?

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2, while kohlrabi is higher in vitamin C and fiber.
  • Mozzarella covers your daily need for calcium, 71% more than kohlrabi.
  • Kohlrabi is lower in cholesterol.

Cheese, mozzarella, low sodium and Kohlrabi, raw types were used in this article.

Infographic

Mozzarella vs Kohlrabi infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +2945.8%
Contains more ZincZinc +10333.3%
Contains more PhosphorusPhosphorus +1039.1%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +2142.9%
Contains more PotassiumPotassium +268.4%
Contains more IronIron +60%
Contains more CopperCopper +377.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +6750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +49.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more FolateFolate +77.8%

All nutrients comparison - raw data values

Nutrient Mozzarella Kohlrabi DV% diff.
Calcium 731mg 24mg 71%
Vitamin C 0mg 62mg 69%
Phosphorus 524mg 46mg 68%
Protein 27.5g 1.7g 52%
Saturated fat 10.867g 0.013g 49%
Vitamin B12 0.92µg 0µg 38%
Zinc 3.13mg 0.03mg 28%
Selenium 15.7µg 0.7µg 27%
Fats 17.1g 0.1g 26%
Vitamin B2 0.34mg 0.02mg 25%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 2µg 15%
Fiber 0g 3.6g 14%
Calories 280kcal 27kcal 13%
Monounsaturated fat 4.844g 0.007g 12%
Copper 0.027mg 0.129mg 11%
Potassium 95mg 350mg 8%
Manganese 0.139mg 6%
Vitamin B6 0.08mg 0.15mg 5%
Polyunsaturated fat 0.509g 0.048g 3%
Vitamin B1 0.02mg 0.05mg 3%
Vitamin B5 0.165mg 3%
Folate 9µg 16µg 2%
Iron 0.25mg 0.4mg 2%
Vitamin E 0.15mg 0.48mg 2%
Vitamin D 0.3µg 0µg 2%
Magnesium 26mg 19mg 2%
Vitamin D 13IU 0IU 2%
Vitamin B3 0.12mg 0.4mg 2%
Choline 18.4mg 12.3mg 1%
Vitamin K 1.8µg 0.1µg 1%
Carbs 3.1g 6.2g 1%
Net carbs 3.1g 2.6g N/A
Sugar 1.23g 2.6g N/A
Sodium 16mg 20mg 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +1517.6%
Contains more FatsFats +17000%
Contains more OtherOther +140%
Contains more CarbsCarbs +100%
Contains more WaterWater +82.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +69100%
Contains more Poly. FatPolyunsaturated fat +960.4%
Contains less Sat. FatSaturated fat -99.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.